If you have been thinking that only teenagers are at risk of developing spots, acne, and pimples, then you need think again. Acne Prevention is a huge concern of all people.

An average of 20% of women in the age bracket of 20 and 40 suffer from acne. Such acne is caused by a multitude of factors including skin dryness, hormonal fluctuations, and stress.

In this post, I hold that all hope isn’t lost – other than the topical cosmetic creams, antibiotics, and treatments, there is a long list of natural foods which have been hailed for their skin clearing abilities. When such foods are introduced to your diet over time, they potentially help you to enhance the look and health of your skin.

Top Foods For Acne Prevention

You could be asking yourself which are these foods that you need to put on your plate for the clear acne-free skin. The list below carries the top-expert recommended foods for dull skin, inflammation, and acne prevention.

a young woman with pimples on her face

  1. Blueberries

There a thing with almost all berries – you can’t resist their aroma and taste. But, do you know that berries are jammed with antioxidants which promote clear skin? Additionally, berries are a rich fiber source. As a result, berries are a perfect way of staving off your insatiable hunger for longer which further triggers insulin production regulation.

Studies suggest mismatch indicators of a diminished system of antioxidant defense and oxidative stress burden in acne. Thus, antioxidant enzymes undergo fast depletion rates in people suffering from acne as characterized by chronic inflammation of the skin.

Blueberries are high in antioxidants which makes them essential for skin health. To ensure that you have a continuous supply of blueberries in your house, ensure that your reminder to pick a pack of these berries every time you visit your local grocery.

Sprinkle blueberries on your yogurt, oatmeal, or cereal over the week. You can also add blueberries on your porridge during winter or even prepare a blueberry breakfast smoothie.

  1. Avocado Oil

How bad could your obsession with creamy brunches be? Then you need to know that avocado equally makes a hydrating and certainly healthy food since it is rich in natural oils. Personally, I love eating avocados on my salads and toasts.

Avocado, a slippery green fruit, has been heralded for its rich vitamin E contents. Vitamin E is particularly essential in boosting the luminosity and vitality of your skin.

Research shows that avocado oil is rich in highly bioavailable zeaxanthin and lutein which play a critical role in the protection of the skin against possible visible radiation and UV damage.

Also, there is an ample amount of vitamin C in avocado oil. Vitamin C is linked with the alleviation of skin inflammation. The oil further promotes skin collagen production which works to enhance the texture and tone of the skin.

Regular consumption of avocado oil also helps to keep the skin moisturized. The critical point is to choose the correct type of avocado oil you need.

  1. Beans and Brown Rice

Beans and brown rice make a delicious meal for dinner. As it turns out, this combo is rich in proteins and whole grain which work miracles in the prevention of annoying and frustrating breakouts.

Indeed, research suggests that the inflammation is associated with increased acne breakouts.

For this reason, a diet which works to alleviate body or skin inflammation is bound to treat and prevent further acne development. An anti-inflammatory diet comprises of proteins and whole grains. Settle for these natural options at the expense of processed or refined foods.

Thus, it is advisable that you choose brown over white rice and add beans or any other legume in your diet for stronger acne prevention.

  1. Pumpkin Seeds

Are you keen on seafood? How often do you include this nutritious food in your diet? Well, you don’t have to worry if you cannot remember the last time you savored seafood; there is an equally nutritious alternative to seafood in pumpkin seeds.

With pumpkin seeds, you can bid goodbye to zits. Sprinkle them on your salad for a delicious and nutritious touch. A single pumpkin seed kernel is rich in omega-6 and 3 fatty acids, zinc, and vitamin E. As a result, pumpkin seeds make a perfect replacement for veggies that clears skin zits.

Zinc plays a critical role in the treatment of aging skin, acne, as well as dry and rough skin.

Since ace is a symptom of zinc deficiency, feeding on zinc-rich foods is a sure way of fighting acne. Therefore, prepare a homemade trail mix using pumpkin seeds, dried dark berries, and Brazil nuts. This will not only have an unbeatable delicious taste but also nutritious enough to ward off acne.

  1. Tomatoes

Whether you wish to minimize rashes or acne, cure extraordinarily large skin pores, soothe an itchy and dry skin, or just to revive the dull glow of your skin, you will find tomatoes a beneficial ingredient for the overall health of your skin.

What I love about tomatoes is that they are a staple that never misses in my kitchen. Tomatoes have a great taste and a myriad of cosmetic benefits to offer. Notably, tomatoes contain lycopene as an antioxidant which serves to make tomatoes a perfect sunscreen against UV light.

Lycopene also makes tomatoes a perfect anti-aging ingredient as they alleviate skin reddening and cellular damage. Consumption of about 16 lycopene milligrams daily minimizes the total number of free radicals and to enable the skin to retain moisture.

Tomatoes are acidic. This helps to minimize and clear up any acne. Its vitamins C and A are also hailed for acne treatment.

Above, ensure that an adequate amount of water accompanies every food. Remember, a genuinely acne-free and clear skin starts from within. Water is the most effective, cheapest, and best alternatives to achieve clear skin. Water enhances the ability of the body to flush out toxins from the body.

When you pair the above foods with enough water, you can treat acne-related symptoms. If you have dry skin, water makes a perfect solution as it gives the body adequate moisture.

Additionally, water serves to flush out the toxins present in the body. As a result, the skin is clear of bacteria and dirt which could trigger acne.

Therefore, as you eat these foods, remember that there is a dire need to up your fluid levels so that your brain is less susceptible to stress while you enhance water replenishment in the body cells. This is achievable by drinking the recommended 8 ounces of water per day. If you are involved in the vigorous physical exercise, it is essential that you drink even more water.

Healthy skin is a reflection of a healthy diet and enough water. The food you eat is reflected in the appeal of your face. If you suffer from acne, you don’t need to fret. Simply add the above foods to your diet and combine it with adequate water for a supple, glowing, and healthy skin.


amelis johnson author bioAmelia Johnson is a writer/editor with an endless passion for bringing a lot of useful and trustworthy information to the community. She founded stayhealthyways.com, a blog dedicated to sharing quality articles related to health, nutrition, fitness, and beauty. As a typical introvert, Amelia is a perfectionist in work. At times of leisure, she reads, listens to music, chats with some close friends and walks with her pet.